Meditation for slowing down during hurried days:
Set a meditation timer so that you can luxuriate in this meditation without checking the clock for the end time. I use iQi for all of my classes. )
Sit quietly with legs relaxed and back comfortable or supported.
Watch the movement of breath in and out of your nose.
Consciously relax your face, jaw, shoulders, arms, hands, belly, low back, hips, legs and feet.
Feel the cool touch of air on each in breath and the warmth of each out breath.
Notice how your heart rate slows to a quiet resting rhythm and allow space to move in between each thought.
Expand that space as far as possible and if thoughts intrude or speed up, simply bringing your awareness back to the breath.
At the sound of the bell or chime slowly move and stretch the body. Maintain your meditative state of mind as you come back into activity.
Prayer to finish:
“I am grateful for this time of stillness. I ask you to expand the sense of peace I have created within my own heart and mind and body and share it with all in my community who are in the greatest need of peace.”